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Training Camp - KB's New Journal
- Thread starter KillahBee
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KillahBee
New member
Tuesday Back/Shldrs
Internal rot:
10x15
Subscap:
10x15
DL:
195x5
195x5
195x5
195x5
195x5
BO BB Rows:
110x10
110x10
Plldwns:
70x10
70x10
Mil press:
90x5
90x5
90x5
90x5
90x5
Front cable raises:
20x8
20x8
No DB OHP, cause I must have slept on my arm, cause my left wrist is KILLING me.
Internal rot:
10x15
Subscap:
10x15
DL:
195x5
195x5
195x5
195x5
195x5
BO BB Rows:
110x10
110x10
Plldwns:
70x10
70x10
Mil press:
90x5
90x5
90x5
90x5
90x5
Front cable raises:
20x8
20x8
No DB OHP, cause I must have slept on my arm, cause my left wrist is KILLING me.
KillahBee
New member
Thursday Arms
Internal rot:
10x15
Subscap:
10x15
Close gr bench:
85x5
85x5
85x5
85x5
85x5
Cable ext:
60x10
60x10
Pshdowns:
120x10
120x10
BB curls:
75x5
75x5
75x5
75x5
75x5
Incl db curls:
20x10
20x10
Hammer crls:
25x10
25x10
Needsize:
10x5
10x5
10x5
10x5
Cable crunch:
60x15
70x15
I am a mess this week. I must have slept on my wrist weird last weekend cause my wrist is really hurtin, to the point where I couldn't bench this week. My knee is also hurtin. It started about a week or 2 ago and is bad this week. No squats this week. First time my knee has ever hurt, so I am worried, but hopefully the rest will help.
Internal rot:
10x15
Subscap:
10x15
Close gr bench:
85x5
85x5
85x5
85x5
85x5
Cable ext:
60x10
60x10
Pshdowns:
120x10
120x10
BB curls:
75x5
75x5
75x5
75x5
75x5
Incl db curls:
20x10
20x10
Hammer crls:
25x10
25x10
Needsize:
10x5
10x5
10x5
10x5
Cable crunch:
60x15
70x15
I am a mess this week. I must have slept on my wrist weird last weekend cause my wrist is really hurtin, to the point where I couldn't bench this week. My knee is also hurtin. It started about a week or 2 ago and is bad this week. No squats this week. First time my knee has ever hurt, so I am worried, but hopefully the rest will help.
KillahBee
New member
Saturday Grip
Internal rot:
10x15
Subscap:
10x15
Plate Pinch & Hold:
2 10s
2 10s
2 10s, 1 2.5
2 10s, 1 2.5
2 10s, 1 2.5
2 10s
(All to failure)
DB holds:
70
70
70
70
60
60
(All to failure)
Rack deads holds:
185
185
185
205
205
185
(All to failure)
Forearm BB curls:
50x15
50x15
Rev DB curls:
10x12
10x12
Behind back BB curls:
60x20
60x20
Gripper negatives:
3
Gripper squeeze & hold:
3
Gripper reps:
x10
x10
Internal rot:
10x15
Subscap:
10x15
Plate Pinch & Hold:
2 10s
2 10s
2 10s, 1 2.5
2 10s, 1 2.5
2 10s, 1 2.5
2 10s
(All to failure)
DB holds:
70
70
70
70
60
60
(All to failure)
Rack deads holds:
185
185
185
205
205
185
(All to failure)
Forearm BB curls:
50x15
50x15
Rev DB curls:
10x12
10x12
Behind back BB curls:
60x20
60x20
Gripper negatives:
3
Gripper squeeze & hold:
3
Gripper reps:
x10
x10
Awesome job man, keep it up. I dont talk much on this board, but its always good to see someone coming back from injury, making steady progress. Do you think you've found the reason your gains havnt been very lean? Im sure you could go through and find the weakpoints in your what your eating to gain. Look forward to seein some more progress, gl.
edit: oh and btw, go redsox
edit: oh and btw, go redsox
KillahBee
New member
damnit458 said:Awesome job man, keep it up. I dont talk much on this board, but its always good to see someone coming back from injury, making steady progress. Do you think you've found the reason your gains havnt been very lean? Im sure you could go through and find the weakpoints in your what your eating to gain. Look forward to seein some more progress, gl.
edit: oh and btw, go redsox
damn red sox fans! lol. thanks bro. the reason my gains have been not too lean is simple - I have been weak. I have been eating very poorly, which is very unlike me. Lesson learned. I will now bounce back and ddo it right. Thanks brother.
KillahBee
New member
Update:
I have decided to go on a quick cutting plan for as long as it takes to get rid og the fat I have gained recently, especially in the good ol gut area. Hopefully about 4-8 weeks. I am staying with the 5x5. My goals is to not let the cutting negatively affect my progress in the 5x5. I would also like to stay on the 5x5 til about the new year, then design a new routine based on improving speed, explosiveness, and strength.
I have decided to go on a quick cutting plan for as long as it takes to get rid og the fat I have gained recently, especially in the good ol gut area. Hopefully about 4-8 weeks. I am staying with the 5x5. My goals is to not let the cutting negatively affect my progress in the 5x5. I would also like to stay on the 5x5 til about the new year, then design a new routine based on improving speed, explosiveness, and strength.
KillahBee said:
Ive heard about how hard it is to cut and keep/gain more muscle, but what about strength wise? Ill be watching to see how your gains go. At this time im also on the 5x5, and cutting to try and see how far I can get my bodyfat Percentage down, currently arround 11. So keep postin and gaining and give me some motivation!
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